WOD 4.5.24

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A. For Time 2 Rounds 200M Run 400M Run 800M Run 100M Sprint – Rest 1:00 between each distance. B. For Load Front Squat 5-5-5-5-5+ Max Rep On Last Load  

WOD 4.4.24

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A. For Load Snatch 3-3-3-3-2-2-2-1-1 B. For Time 3 Rounds 25 Knee-to-Elbow 750/600M Row  

WOD 4.3.24

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A. Accessory Work 1:00 Plank Hold (high plank/push-up plank) 25 Strict Toes-to-Rings 1:00 plank hold (low plank/forearm plank) 25' Handstand Walk 1:00 Plank Hold (high plank/push-up plank) 25 Strict Toes-to-Rings 1:00 Plank…

WOD 4.2.24

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A. For Load On A 10 Minute Clock, Build To A Heavy... 3-rep Unbroken Clean and Jerk B. For Time 5 Rounds 200M Run 6 Clean and Jerk 84/61  

WOD 4.1.24

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A. "Barbara" 20 Pull-up 30 Push-up 40 Sit-up 50 Squat – Rest 3:00 between rounds. Compare to January 31, 2023 B. Skill Practice 6 Minute EMOM 2 Dumbbell Overhead Squat / Arm 1:00 Minute Rest 6 Minute EMOM 1…

WOD 3.31.24

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A. Skill Work E2MOM x 5 Rounds 30 Double Under 1-5 Strict Muscle-up B. 10 Minute AMRAP 10 Double Dumbbell Box Step Over 20/35#, 24/20" 5 shuttle runs – 1 shuttle run = 25 ft down/25 ft back.  

WOD 3.30.24

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A. Giant Set 4 Rounds 5 Weighted Strict Chin-up 10 Barbell Bent Over Row 10 Cuban Press 15 Barbell Skull Crusher B. For Time 50' Handstand Walk 25 Toes-to-Bar 50' Handstand Walk 50 Alternating Dumbbell Snatch 50/35# 50'…

WOD 3.29.24

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A. "Strict Elizabeth" 21-15-9 Reps Of Squat Clean 61/43 Strict Ring Dip B. For Load On An 8 Minute Clock, Establlish A... 1-rep Heavy Squat Clean  

WOD 3.28.24

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A. Partner Workout 16 Minute AMRAP 20 Burpee 4 Rope Climb – One Parter Works At A Time B. For Load Strict Press 10-8-8-6-6  

WOD 3.27.24

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A. For Load Snatch 5-5-4-4-4-3-3 B. For Total Reps 3 Rounds, 1 Minute Each Station Of: Wall Ball, 20/14# Power Snatch 34/25 Double Under Bar Muscle-up 1 Minute Rest Between Rounds